Monday, March 11, 2019

10
Mar

Monday, March 11, 2019

CROSSFIT

Skill

Front Squat Mobilization

-Ankles
-Hips
-Bar Smash

Strength –

Front Squats

2 x 8 @ 60%
2 x 6 @ 70%
1 x 4 @ 80%

WOD –

3 Rounds – 3 Min AMRAP/3 Min Rest

5 Thrusters
4 Bar Facing Burpees
3 Ring/Bar Muscle Ups

L1: 135/95, Ring Muscle Ups, BFB
L2: 95/65, Ring/Bar Muscle-Ups, BFB
L3: 65/45, 6 Strict/Kipping Pull-ups, BOB
L4: 45/35 or DB Thrusters, Reg. Burpees, 6 Jumping C2B

BOOTCAMP

Skill

Review Movements

WOD

10 Min AMRAP

30 Front Rack Lunges
30 Box Step-Ups (w/ dumbbell)

-Rest 3 Min-

8 Min AMRAP

25 Push-Ups
100m Farmer Carry

-Rest 3 Min-

6 Min AMRAP

50ft Bear Crawl
10 Dumbbell Push Press

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